{"id":43512,"date":"2022-05-27T14:00:36","date_gmt":"2022-05-27T14:00:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43512"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"can-you-turn-fat-into-muscle-by-lifting","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/","title":{"rendered":"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#Can_You_Turn_Fat_Into_Muscle_By_Lifting\" >Can You Turn Fat Into Muscle By Lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#What_Is_The_Difference_Between_Fat_And_Muscle\" >What Is The Difference Between Fat And Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#What_Happens_To_Fat_When_You_Lift_Weights\" >What Happens To Fat When You Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#What_Happens_When_You_Lift_Weights\" >What Happens When You Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#Effective_Ways_On_How_To_Lose_Fat\" >Effective Ways On How To Lose Fat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#Mediterranean_Diet\" >Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#A_Low-Fat_Diet\" >A Low-Fat Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#Hypocaloric_Diets\" >Hypocaloric Diets<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are hundreds, if not thousands, of fitness myths. But, perhaps, the most common one is the belief in the slogan, &#8220;no pain, no gain&#8221;. <\/span><span style=\"font-weight: 400;\">Scientific evidence has ruled this a myth as pain shows that your body is signaling that something\u2019s wrong. So, you must stop and attend to your body&#8217;s needs. One saying that leaves many people on the fence is believing that you can turn fat into muscle during weight lifting. Some people think it is factual, while others consider it a myth.\u00a0<\/span><span style=\"font-weight: 400;\">But what does science say? Can you really turn fat into muscle by lifting? This read explores this concept and provides scientifically backed evidence to support the answer.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Turn_Fat_Into_Muscle_By_Lifting\"><\/span><b>Can You Turn Fat Into Muscle By Lifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have looked for <a href=\"https:\/\/betterme.world\/articles\/weight-loss-vs-fat-loss\/\">workouts<\/a> to burn fat and build muscle, perhaps you have come across pieces that recommend weight lifting. They argue that lifting helps in turning fat into muscle. But what does science say about this theory?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, all scientific evidence points to no. No scientific process, mechanism, or formula shows you can turn fat into muscle by lifting. Regardless if you lift weights, practice clean eating, portion control, and follow a muscle-building diet, the answer remains no. You cannot turn fat into <a href=\"https:\/\/betterme.world\/articles\/mens-diet-plan-to-lose-belly-fat\/\">muscle<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perhaps the most straightforward analogy to answer this is that you cannot turn an orange into an apple or vice versa. The main reason why this is scientifically impossible is that fat and muscle are two different tissues.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Difference_Between_Fat_And_Muscle\"><\/span><b>What Is The Difference Between Fat And Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The primary reason why you cannot turn fat into <a href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\">muscle<\/a> is that fat and muscle are two entirely different types of tissue, as mentioned earlier. Fat refers to a natural oily substance that is mainly deposited as a layer underneath the skin and other body organs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, muscle is a band or bundle of fibrous tissue that can contract to produce movement or maintain the position of different body parts (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8379514\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Based on the two definitions, it is evident that fat and muscle are different elements. So, neither can be converted directly to the other.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another difference between fat and muscle worth noting is that fat is less dense and has more volume compared to muscle. Additionally, it uses lower calories during <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">metabolism<\/a>, unlike muscle.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/farmers-walk-benefits\/\">Farmer\u2019s Walk Benefits: Burn Fat And Tone Your Body With This Exercise<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\"><img decoding=\"async\" class=\"aligncenter wp-image-43415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_To_Fat_When_You_Lift_Weights\"><\/span><b>What Happens To Fat When You Lift Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all know that weight lifting helps in building muscle. But is the theory that it turns fat into muscle plausible? Of course not. We have determined that the two are different tissues, meaning they cannot be directly converted into the other. So what happens to belly fat when you <a href=\"https:\/\/betterme.world\/articles\/subcutaneous-fat-vs-visceral-fat\/\">lift weights<\/a>?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether it is your belly, back, or thigh fat, science shows that when you lift weights, you burn calories. One pound (0.45 kg) of fat contains 3, 500 calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/fast-weight-loss\/faq-20058289#:~:text=Mayo%20Clinic%20does%20not%20endorse,not%2Dfor%2Dprofit%20mission.&amp;text=Remember%20that%20one%20pound%20(0.45,7%20days%20%3D%203%2C500%20calories).\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). So, when you burn calories, you indirectly lose fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Center for Disease Prevention and Control (CDC) states that a healthy weight loss pace would entail shedding a pound or two a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). So, if you want to lose one pound a week, you would have to burn 500 calories (3, 500 calories\/7\u00a0 days).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_When_You_Lift_Weights\"><\/span><b>What Happens When You Lift Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight lifting or resistance training has been linked to significant lean body mass and strength gains. For example, a 2012 study showed that <a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">resistance training<\/a> significantly increased body mass and strength in overweight individuals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there have been conflicting reports in the literature about whether or not resistance training induces fat mass loss. Some randomized controlled trials show that resistance training significantly reduces fat mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8379514\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, others either report a statistically insignificant rate or no change in fat mass, with the argument that lifting has too little to no effect on fat cells (<\/span><a href=\"https:\/\/www.nytimes.com\/2021\/07\/21\/well\/move\/weight-training-fat.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). So, it would be best to look for other more effective fat loss exercise programs instead of lifting.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\"><img decoding=\"async\" class=\"aligncenter wp-image-43402 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-1024x576.png\" alt=\"can you turn fat into muscle by lifting?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Effective_Ways_On_How_To_Lose_Fat\"><\/span><b>Effective Ways On How To Lose Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing fat is not an easy task. That is why most people secretly wished they could convert fat into muscle by lifting. However, since that is out of the window, you have to put in the work if you want to lose fat. But how? Most scientific studies point to making dietary changes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, weight loss accounts for 20% of exercise and 80% of the diet. But then again, the aspect of dietary changes is also confusing. This is because the market is filled with fad <a href=\"https:\/\/betterme.world\/articles\/are-almonds-fattening\/\">diets<\/a> and so-called &#8220;magical&#8221; fat-burning supplements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, several studies show a no-fit-for-all fat loss diet as the optimal diet is still under debate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So does it mean you gamble until you get a diet that promotes fat loss? Thankfully, that is not the case.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The same studies reveal that the ideal diet for long-term fat loss has to be healthy, nutritionally adequate, affordable, culturally acceptable, and helps you maintain a <a href=\"https:\/\/betterme.world\/articles\/best-nut-for-weight-loss\/\">calorie deficit<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of these diets and the most recommended for weight loss in today&#8217;s society are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Mediterranean_Diet\"><\/span><b>Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A Dietary Intervention Randomized Controlled Trial was conducted alongside a low-carb and low-fat diet in 322 obese subjects in a workplace setting (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18635428\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After two years, the men reported a mean weight loss of 2.9 kg for the low-fat group, 4.4 kg for the Mediterranean diet, and 4.7 kg for the low-carb group (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18635428\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Besides fat loss, this diet has been linked to reduced risk of cardiovascular-related diseases and improved longevity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18635428\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\"><img decoding=\"async\" class=\"aligncenter wp-image-43329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5946-1024x576.png\" alt=\"can you turn fat into muscle by lifting?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5946.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5946-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5946.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5946.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"A_Low-Fat_Diet\"><\/span><b>A Low-Fat Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A low-fat diet is effective in weight loss for several reasons. Firstly, consuming low-fat foods means lowering the proportion of calories you consume from <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-weight-loss\/\">fat<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, one gram of fat contains more than twice the calories of a gram of carbs or protein (9 kcal\/gram vs. 4 kcal\/gram) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Secondly, fat is less satiating than energy from carbs, meaning cutting fatty foods will prevent overeating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Hypocaloric_Diets\"><\/span><b>Hypocaloric Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These diets operate on the weight loss principle of reducing the number of calories you consume compared to what your body burns. So they reduce your daily <a href=\"https:\/\/betterme.world\/articles\/does-cheese-make-you-fat\/\">calorie limit<\/a> by 500 to 700 calories. The restriction ranges from 1, 200 to 1, 500 in females and 1, 500 to 1, 800 for males. Similarly, these diets balance the macronutrient composition as 30% fat, 50% carbohydrate, and 20% protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Can you turn fat into muscle by lifting? The answer is no. Lifting is most effective for building muscle and not fat loss. Again, fat and muscle are two different tissues that cannot be directly converted into each other.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most recommended fat loss strategy is healthy dietary changes. It is worth noting that there are many fad diets in the industry. So, consult with your doctor and dietitian before trying any diet for fat loss.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_You_Turn_Fat_Into_Muscle_By_Lifting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>There are hundreds, if not thousands, of fitness myths. But, perhaps, the most common one is the belief in the slogan, &#8220;no pain, no gain&#8221;. Scientific evidence has ruled this a myth as pain shows that your body is signaling that something\u2019s wrong. So, you must stop and attend to your body&#8217;s needs. One saying [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":43513,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[114],"class_list":["post-43512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CAN YOU TURN FAT INTO MUSCLE BY LIFTING? \u27a4 Discover what happens to your muscles, fat cells, and body composition after a weight lifting!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept\" \/>\n<meta property=\"og:description\" content=\"\u2605 CAN YOU TURN FAT INTO MUSCLE BY LIFTING? \u27a4 Discover what happens to your muscles, fat cells, and body composition after a weight lifting!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/272b6d75e10f5bf0a519ae23049404af\"},\"headline\":\"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\"},\"wordCount\":1263,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are hundreds, if not thousands, of fitness myths. But, perhaps, the most common one is the belief in the slogan, \\\"no pain, no gain\\\". <\/span><span style=\\\"font-weight: 400;\\\">Scientific evidence has ruled this a myth as pain shows that your body is signaling that something\u2019s wrong. So, you must stop and attend to your body's needs. One saying that leaves many people on the fence is believing that you can turn fat into muscle during weight lifting. Some people think it is factual, while others consider it a myth.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">But what does science say? Can you really turn fat into muscle by lifting? This read explores this concept and provides scientifically backed evidence to support the answer.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Turn Fat Into Muscle By Lifting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you have looked for <a href=\\\"https:\/\/betterme.world\/articles\/weight-loss-vs-fat-loss\/\\\">workouts<\/a> to burn fat and build muscle, perhaps you have come across pieces that recommend weight lifting. They argue that lifting helps in turning fat into muscle. But what does science say about this theory?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, all scientific evidence points to no. No scientific process, mechanism, or formula shows you can turn fat into muscle by lifting. Regardless if you lift weights, practice clean eating, portion control, and follow a muscle-building diet, the answer remains no. You cannot turn fat into <a href=\\\"https:\/\/betterme.world\/articles\/mens-diet-plan-to-lose-belly-fat\/\\\">muscle<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Perhaps the most straightforward analogy to answer this is that you cannot turn an orange into an apple or vice versa. The main reason why this is scientifically impossible is that fat and muscle are two different tissues.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Difference Between Fat And Muscle?<\/b><\/h2 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/\",\"name\":\"Can You Turn Fat Into Muscle By Lifting? 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Decrypting The Myths And Facts Of This Fitness Concept\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/272b6d75e10f5bf0a519ae23049404af\",\"name\":\"R. Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept - BetterMe","description":"\u2605 CAN YOU TURN FAT INTO MUSCLE BY LIFTING? \u27a4 Discover what happens to your muscles, fat cells, and body composition after a weight lifting!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept","og_description":"\u2605 CAN YOU TURN FAT INTO MUSCLE BY LIFTING? \u27a4 Discover what happens to your muscles, fat cells, and body composition after a weight lifting!","og_url":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/272b6d75e10f5bf0a519ae23049404af"},"headline":"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/"},"wordCount":1263,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There are hundreds, if not thousands, of fitness myths. But, perhaps, the most common one is the belief in the slogan, \"no pain, no gain\". <\/span><span style=\"font-weight: 400;\">Scientific evidence has ruled this a myth as pain shows that your body is signaling that something\u2019s wrong. So, you must stop and attend to your body's needs. One saying that leaves many people on the fence is believing that you can turn fat into muscle during weight lifting. Some people think it is factual, while others consider it a myth.\u00a0<\/span><span style=\"font-weight: 400;\">But what does science say? Can you really turn fat into muscle by lifting? This read explores this concept and provides scientifically backed evidence to support the answer.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Can You Turn Fat Into Muscle By Lifting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you have looked for <a href=\"https:\/\/betterme.world\/articles\/weight-loss-vs-fat-loss\/\">workouts<\/a> to burn fat and build muscle, perhaps you have come across pieces that recommend weight lifting. They argue that lifting helps in turning fat into muscle. But what does science say about this theory?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unfortunately, all scientific evidence points to no. No scientific process, mechanism, or formula shows you can turn fat into muscle by lifting. Regardless if you lift weights, practice clean eating, portion control, and follow a muscle-building diet, the answer remains no. You cannot turn fat into <a href=\"https:\/\/betterme.world\/articles\/mens-diet-plan-to-lose-belly-fat\/\">muscle<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Perhaps the most straightforward analogy to answer this is that you cannot turn an orange into an apple or vice versa. The main reason why this is scientifically impossible is that fat and muscle are two different tissues.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Difference Between Fat And Muscle?<\/b><\/h2 ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/","url":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/","name":"Can You Turn Fat Into Muscle By Lifting? Decrypting The Myths And Facts Of This Fitness Concept - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 CAN YOU TURN FAT INTO MUSCLE BY LIFTING? \u27a4 Discover what happens to your muscles, fat cells, and body composition after a weight lifting!","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1902392836.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/can-you-turn-fat-into-muscle-by-lifting\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Can You Turn Fat Into Muscle By Lifting? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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